Even small children are regularly given fruits and vegetables and told “You have to take enough vitamins” – and that is absolutely correct. Vitamins are not only important, but also essential for human survival.
The term “vitamins” probably means something to all of us, but what are these vitamins actually, why are they so important for us and can they possibly be dangerous to us? Can too many vitamins lead to an overdose?
In this article we would like to focus in particular on B vitamins, as these are the most commonly supplemented through dietary supplements.
What are vitamins actually?
First of all, vitamins are organic compounds - this means that their molecular structure contains carbon combined with hydrogen. Vitamins are quite complex in their molecular structure, which is why they are only found in living nature. Vitamins often have to be produced by animals, fungi or bacteria before we can consume them.
The vitamins are divided into lipophilic (fat-soluble) and hydrophilic (water-soluble) vitamins in order to be able to distinguish between them better. A further categorization of vitamins is represented by the different initial letters, which range from A - K.
An important feature of vitamins is that we humans and other living beings do not use vitamins as energy sources, but rather as an important component for the functioning of vital functions and processes in our body.
Our body cannot produce or synthesize most vitamins itself, such as the B vitamins. The body can produce other vitamins, such as vitamin D, under the right conditions (sunlight), but this is not always easy. Vitamin D deficiency often occurs, especially in countries north and south of the equator, because there is not enough sunlight and the angle of sunlight is the “wrong” angle for our body to synthesize sufficient vitamin D.
We therefore have to get most of the vitamins from food in order to be able to cover our vitamin needs. Foods such as meat, poultry, fish, whole grains, vegetables and legumes are rich in B vitamins. A balanced diet that includes a variety of these foods helps us absorb B vitamins.
Nevertheless, covering our vitamin needs solely through diet can sometimes be difficult these days, as foods do not always have the high nutritional value that they should. This is due to long transport routes, storage times, the use of pesticides and over-breeding of food.
Organic and regenerative farmers are actively counteracting this unfortunate state of affairs, but most people still source their food primarily from the mass market for a variety of reasons. Apart from the poor nutritional quality of modern foods, you should consider ensuring that you have sufficient vitamin requirements with high-quality and bioavailable nutritional supplements, especially if you have a stressful lifestyle, so that you can rule out a vitamin deficiency.
Because: the more active we are or the more stressful our everyday life is, the higher our vitamin requirements become.
In particular, people who are mentally and emotionally challenged, competitive athletes, vegetarians, vegans, as well as pregnant women and adolescents are at risk of suffering from a vitamin deficiency if they do not eat a balanced diet or have higher requirements than they can cover with their daily diet. Seniors are also often affected by a vitamin deficiency.
Why are B vitamins so important for us?
The most important functions of B vitamins include their contribution to energy production, nervous system function, cell growth and repair, and red blood cell production.
A deficiency of one or more B vitamins can lead to a number of health problems, as these functions may not be able to be carried out correctly due to a deficiency of B vitamins.
However, B vitamins are of crucial importance for the body as they are involved in a variety of functions in our body. A balanced diet rich in B vitamins can help prevent deficiency and promote optimal health. However, if you have a stressful everyday life, do a lot of exercise or are not always able to eat a 100% balanced diet, then high-quality supplementation of B vitamins makes sense in order to avoid a vitamin deficiency.
An additional intake of B vitamins can also be useful for seniors, as many older people suffer from a certain type of gastric mucosal inflammation, which makes it difficult to absorb B vitamins, which often leads to a vitamin deficiency.
What are the consequences of a vitamin B deficiency?
A vitamin B deficiency can lead to a number of health problems. These can be expressed, among other things, as follows:
- Fatigue and weakness: Vitamin B12 and folic acid play an important role in energy production in the body. If we do not consume these vitamins in sufficient quantities, we suffer from listlessness and weakness.
- Anemia: Vitamin B12 and folic acid are also essential for the formation of red blood cells. A deficiency of these can lead to anemia.
- Nervous disorders: Vitamin B1, B6 and B12 play an important role in the functioning of the nervous system. A deficiency of these vitamins can lead to neuropathies, depression and anxiety disorders.
- Skin and mucous membrane problems: Vitamin B2 and niacin are important for the health of the skin and mucous membranes.
- Disorders of the digestive tract: Vitamins B1 and B12 are important for digestion and, if deficient, can lead to problems such as diarrhea and nausea.
It should also be mentioned that a vitamin B deficiency is not always shown by these specific symptoms, but is often only detected during a blood test. A balanced diet with a focus on organic, or if possible even biodynamic (Demeter) foods and additional vitamin B supplementation, which has a high bioavailability, can help to avoid and prevent a deficiency.
But what about the voices that warn that vitamin B can be overdosed and that too much of it can even be dangerous?
Is too much vitamin B dangerous for us?
B vitamins are water-soluble, which means that the body excretes excess vitamin B through the urine, making it very unlikely that an overdose could even occur. In addition, the transport proteins required for the absorption of certain B vitamins are only present in the body in limited numbers, which makes overdosing even more difficult. Our intestinal mucosa is also structured in such a way that it only absorbs as many vitamins as it needs.
It is correct that the vitamin B forms, vitamin B6 and niacin, at very high dosages can in theory actually have undesirable effects, such as skin redness and nausea, but these dosages would have to be taken very excessively and irrationally for an overdose to occur entry. If you eat a balanced, healthy diet and take a high-quality vitamin B supplement responsibly, you shouldn't have any problems. Of course, you should stick to the recommended amounts and not replace a healthy diet with supplements, but rather just supplement it.
In principle, however, it can be said that an extreme overdose of vitamin B can theoretically lead to undesirable symptoms - this also applies to any further excessive consumption of other nutrients or foods that are completely harmless in normal quantities.
It can therefore be stated that, although an overdose of vitamin B is theoretically possible, it is very unlikely.
Because: Water-soluble vitamins are not stored by the body, but are excreted again and the organs in our body are structured in such a way that they only absorb as many vitamins as they are needed. Even with higher or too high doses of vitamin B, an overdose is therefore very unlikely.
And how can you recognize high-quality vitamin B preparations?
Bioavailable B vitamins: SwissMicelle®
SwissMicelle® 1 is a premium B vitamin complex with very high bioavailability, made in Switzerland. High bioavailability means that the B vitamins taken can be optimally absorbed by the body. Thanks to the patented Swiss micellar technology, the active ingredient molecules are encased and therefore protected from stomach acid and are consistently water-soluble, which is why the B vitamins can reach the cells to an astonishing extent. There they are absorbed and utilized by the body as nature intended. B vitamins support mental performance, normal nerve function, blood formation and help us fight tiredness and exhaustion. B vitamins are essential for energy metabolism.
We live in a performance society and are mentally and nervously challenged every day. Having nerves of steel and constantly performing takes extra energy from our bodies. Our BE THE CHANGE B vitamin drops can strengthen performance and nerves by providing 6 combined B vitamins to deliver their active ingredients to the body with high bioavailability.
We produce the B vitamin drops locally from the best ingredients in order to offer a sustainable nutritional supplement without unnecessary preservatives and additives.
We recommend taking the B vitamin drops in the morning on an empty stomach and in the evening shortly before going to bed.